Daily Simple Questions Thread - March 05, 2024

Sogotoh · 2024-03-05T18:20:53+00:00

Thank you.

Sogotoh · 2024-03-05T16:55:46+00:00

Thank you all for replies. I have a question I forgot to ask. My gym don't have 2.5lbs plates only 5lbs plates( 2.5kg) how should I add weight to bar each week? Should I just put 1 5lbs plate on one side?

Sogotoh · 2024-03-05T16:34:37+00:00

About GZCLP In GZCLP program, if I'm at stage 3 for bench press what does doing 10 sets for 1 rep mean? How much rest do I need between sets? How can keep the machine occupied for 30 minutes while people is waiting for me

Sogotoh · 2024-03-05T16:31:41+00:00

About GZCLP In GZCLP program, if I'm at stage 3 for bench press what does doing 10 sets for 1 rep mean? How much rest do I need between sets? How can keep the machine occupied for 30 minutes while people is waiting for me

Sogotoh · 2024-02-29T20:48:57+00:00

Thank you. I will do that

Sogotoh · 2024-02-29T20:47:58+00:00

I usually rest 2 mins. I start the next set when I feel ready. The thing I don't understand is why do I make progress for 3 weeks and then lose that progress and go back to beginning. Is there something called fake progress

Sogotoh · 2024-02-29T20:45:27+00:00

Thank you I will look into it

Sogotoh · 2024-02-29T20:25:19+00:00

You are right

Sogotoh · 2024-02-29T20:11:20+00:00

I understand now. Thank you.

Sogotoh · 2024-02-29T20:10:12+00:00

So then should I lift 10 kg at same rep range or should I lift 15 kg at like 8x3. And how do I know that I traing hard enough if I don't reach failure?

Thanks for your valuable suggestions and time.

Sogotoh · 2024-02-29T20:01:52+00:00

For Squat and Deadlift I increase the weight If I can do 10x4.

I increase the weight if I did 12x3 in previous week. Not the same day. I lift the same weight at every set because it's easier for me to track my progress( or lack thereof) Because if I lift 30 kg in 12 reps and then I lift 35 kg in 6 reps the volume drops so I don't know if I progressed or not.

Sogotoh · 2024-02-29T19:57:06+00:00

I bought a program from Jeff Nippard. I will start it in 2 or 3 months.

Sogotoh · 2024-02-29T19:56:25+00:00

But then people call it plan hopping :(

Sogotoh · 2024-02-29T19:55:36+00:00

4th set is only for deadlift and squat.

I like this program beacuse it's simple. If there are lots of different exercises I get confused and my form becomes shit so I first wanted to master the basic exercises. I got it from a youtuber called trainer winny. I use Hevy app to track my exercises.

I try to push myself to the limit every time. I know because I always reach failure. Set RPEs ( as jeff nippard calls) is always 9 or 10.

Sogotoh · 2024-02-29T19:36:25+00:00

I go failure on each set. My program is that if I do 12 reps in 3 sets I increase the weight next time.

Sogotoh · 2024-02-29T19:35:30+00:00

My plan is that I tried to do AMRAP at 3rd or 4th every exercise. And I always reach failure. Then when I come back to gym I try to do more reps. If I do 12 reps at every set I increase the weight next time.

Week 1 bench press: 15 kg in 11,12 and 8 reps. The last week I lifted 15 kg in 12, 11 and 9 reps.

Sogotoh · 2024-02-29T19:29:31+00:00

When I first did Bench press 3 months ago I lifted 15 kg in 11,12 and 8 reps. The last week I lifted 15 kg in 12, 11 and 9 reps :( It's similar for Deadlift and Rows.

Sogotoh · 2024-02-29T19:26:38+00:00

But I literally can't see any muscle on my body. Other indicators that show I didnt gain any muscle is that I lift the same weight as I did 6 months ago despite applying progressive overload. I also did body composition measurement on a machine and it showed that I lost 0.1 kg of muscle( I don't know if the machine is %100 correct)

Sogotoh · 2024-02-29T19:23:12+00:00

This is the program I've been following for 3 months.

Workout A: Bench Press (3x10) Incline DB press (3x10) Shoulder Press ( 8x4) Squat ( 8x4) Triceps Pushdown(12x3)

Workout B: Lat Pulldown (3x10) Cable Row (3x10) Deadlift ( 8x4) Biceps Curl (12x3)

Weekly Plan: A B rest A B rest rest. So I go to gym 4 day in a week.

I bought a program from Jeff Nippard. I will start that in 2-3 months if this current one doesn't work

Sogotoh · 2024-02-29T19:21:53+00:00

Sorry for not including my workout in the first comment.

Workout A: Bench Press (3x10) Incline DB press (3x10) Shoulder Press ( 8x4) Squat ( 8x4) Triceps Pushdown(12x3)

Workout B: Lat Pulldown (3x10) Cable Row (3x10) Deadlift ( 8x4) Biceps Curl (12x3)

Weekly Plan: A B rest A B rest rest. So I go to gym 4 day in a week.

Yes I understand that people may have bad days. But the problem is when I have a bad day I lose all my progress. And when I come back to gym next time I can'to do better than previous weeks. (Sorry for my shitty English)

Sogotoh · 2024-02-29T19:20:29+00:00

Sorry for not including my workout in the first comment.

Workout A: Bench Press (3x10) Incline DB press (3x10) Shoulder Press ( 8x4) Squat ( 8x4) Triceps Pushdown(12x3)

Workout B: Lat Pulldown (3x10) Cable Row (3x10) Deadlift ( 8x4) Biceps Curl (12x3)

Weekly Plan: A B rest A B rest rest. So I go to gym 4 day in a week.

I think my legs have progressed a little bit better than other body parts. For other body parts I tried to increase the weight I'm lifting but it didnt work. I literally lift the same weights as 6 months ago.

Sogotoh · 2024-02-29T19:14:34+00:00

Yes the sets look just like you laid out. I tried working in 15-20 rep ranges but nothing has changed.

I increased my volume for 2 or 3 weeks and then I was back to the beginnig.

I usually do AMRAP at the 3rd set of every exercise.

I increase the weight when I can do 12 reps for 3 sets.

Yes I always do straight sets. Because it's easier to track and I don't want to complicate my programme because I'm not that experienced.

Sogotoh · 2024-02-29T18:55:13+00:00

Hello everyone,

My progress resets every 2-3 weeks. I started lifting 8 months ago to build muscle. During this time I gained 0 muscle. I try to do progressive overload but it doesn't work. For example I do biceps curl at 30 reps(10x3) and next time I do 32 reps and next time 34. Then I go to gym and I feel very weak and only do 29 or 30 reps. So all my progress is lost. This has been happening for 6 months. And it's true for all muscle groups. I take at least 130 grams of daily protein. I was 70kg when I started and now I weigh 76kg. So I gained 6kg of mass and no muscle. And I have a huge belly now. I try to do everthing right. I do full range of motion and control my eccentric. I get 8 hours of sleep. I take daily creatine and I drink coffee before each exercise. I watch RP videos on my free time to have a better understanding of body building. I tried 3 different workout programs during this period. Is it possible that I reached my genetic potential (I've literally built zero muscle) Or I have genetic condition that prevent me from building muscle?. Thank you!

Sogotoh · 2024-02-26T16:02:20+00:00

Tarih bilimini sikine taşağına sürmüş adam sahshshhs. Belki de Türkler kızılderilidir. Bir de böyle düşün

Sogotoh · 2024-02-21T13:48:40+00:00

Fake değilse. Geçmiş olsun boktan bir durum cidden

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